City of Ames, IA Healthy Living With Nancy Shaw, 7 Apr 2020

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From YouTube: Healthy Living | Resistance Bands Workout

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Nancy Shaw gives you a 30 minute workout using resistance bands.

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Hi I'm Nancy Shaw, with healthy living today, I'm going to take you through a short band workout that you can do at home. Resistive bands are a great piece of equipment to have at home. Take with you on a trip. You can work every myth from every major muscle group in your body and they're portable they're, easy and they're fun. So I have some different bands here. Every company has different colors, but just so you know, bands have different resistance, so, for instance, these bands, here the blue, is the heaviest resistance.

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Yellow is the lightest, so any I'm going to go with medium resistance of green for my workout, but some people like to change up the bands, depending on the exercise they're doing alright. Let's get started with our band workout with a short warmup I'm, actually going to use the band. My warm up so I'm gonna take the band and wrap it around. My fingers, not my thumb, just my fingers and I'm going to take and start with a nice rotation.

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Just so the band's slightly tight doesn't have a gap in it can really help warm me up a little faster. It feels good to stretch with the band, so we're just side to side, rotating and I'm. Just gonna take it to some squats holding my arms out in front again, the band's just nice and light my hands.

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So it's the four more and three empty and one let's take the band overhead, just a nice stretch down and up to the chin and down again all the way up and release and down and lift. Let's do a couple more down all the way up and lift, and one more and it's all nice stretch, take it to a March all right, we're just going to bring knees, kind of make a figure. Eight around that knee.

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You can really buy bands and almost any store any exercise in a store that sells exercise equipment, just a great piece of equipment to have at home last one all right, we're gonna, take it down to a squat, we're gonna, just pulse.

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And we're gonna hold and we're gonna come up. We're gonna take to a little jog.

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All right back to your March, then we're gonna pull those knees in again, but this time we're going to just pull those elbows straight back.

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Alright, let's dip up four more three, two and one: alright, let's get started, we are going to hit every major muscle group using the band, so the first one we're gonna start with his legs. So here we go. I'm gonna stand on that band with both my feet, hey so there's different ways to make it harder. We're gonna start with those arms down. If you want to make it a little bit more intense, you can bring the arms here. If you want to make it more intense, we're gonna bring the arms up here.

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What we want to avoid is letting the wrists fall. We want to keep them nice and straight so we're gonna start with some squats get down and up he's eight and six.

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Or more and three and to all right, let's take it to a squat and then an outer thigh lift. Let's just do one side outer thigh, squat and out.

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Okay, we got about four more on the side and three and two here's your last one, all right: let's go the other side squat and lift out to the side and good getting those outer thighs glutes working the entire leg. Let's do about four more and three and your soup. Alright, let's take out the squat. Let's just go at 8/7 on an in this is good for bounce to always need to keep that in mind. Last one other side, eight.

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Good for two all right, let's finish with singles right and left I'm feeling it now for three. Let's finish just a little harder back corner, eight seven six feel it in those glutes legs are working. Let's go four three two and one all right, good job. We're going to move on to back. Let's work, our back next tube is great for that, so we're giving a rapper the tube just like in the warm-up around our fingers, not our thumb and anytime you're wrapping the two.

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But the big thing is you just want to try not to have it loose? Okay, so I'm gonna start with lat. Pull-Downs toes are slightly turned out. I'm gonna bring it down to about my collarbone and up so down and lift and up nice and slow I, always think of make sure your exercise is deliberate and mine, so don't rush through them. So when you strike train, take it wide, you don't need to take it any lower than the collarbone.

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Let's do two more and one now we're gonna come down in front we're gonna pulse back. So I always like to think of this. As posture muscles, gotta keep good posture, so this helps keep those muscles strong. So it's easier go, eight, seven six and they get tired, fast, five, four, three two and there's one good job and down one more thing: I'm going to do I'm going to stand on that tube with one or two feet, then, across my tube handles okay and I'm go ahead and do it upright row.

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So again we want to try not to have our wrist break nice and strong down and up for eight seven nextel six.

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/ this good for shoulders as well, three two and there is one all right, good job back. It's done all right. Let's move from two biceps so to wrap it around. One foot like in a wrapping around both, what's just a great part, about the band, so we can start with two and as I get tired or fatigued those bicep muscles good fatigue. I can move my feet closer and then I can always go down to one foot as well. So it's just a great!

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You can really change up the intensity by how you stand on the band. Okay, that's that let's do lift and lower all the way up all the way down: bicep, curls, exhale and now take your time, especially coming down. Let's do four and three to hold it all the way up. Let's just concentrate on one side: let's do the right side for eight, so the left side stays contracted. It's working, we've got four more here's four three, two all right switch sides.

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Other side ready here we go for eight seven, keep that bicep strong, six, three, five, four, three two and one: let's come down! Slow eight stop six four three, let's two little tiny lips, so just half way up and down way up and down.

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Let's before and three and two now hold it halfway, come all the way up halfway down ready all the way up, stop halfway up good, here's, four three two and let's finish right in the middle four, eight seven six could hold it's drawn up at 90-degree angle, three, two and slowly down all right, good job so stretch stretch those biceps palms together, rotate the palms here, the back of the room good. How about fingers back and switch always great after you work on muscle groups, try and stretch that particular group.

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If you can, you remember all right, good job, we have completed three muscle groups. Let's continue on, let's go back two more legs, alright, so back to my tube I am going to start with some lunges I am going to put the tube under just my front leg. My back leg! Isn't a nice wide stride.

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My back heel is lifted, I'm, going to bring it here or here again watching the wrist, so they don't break we're gonna drop down for eight.

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I haven't: if you come up, you feel that resistance working.

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Alright, let's take it down, let's pulse it, for.

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803 two and one and up alright: let's move on let's lunge and lift your glute lunge and lift.

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Good here's four three and.

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Here's your last one on that side. Alright, let's switch to the other side, we're under more the leg is back. Are you ready remember here here just not here here we go: okay, there's six keep breathing four three and two all right. We got eight pulses. Let's go eight, six, four, all right! Let's add that glute squeeze ready down and lift down lift good.

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You can feel this one in your glutes, here's three more and two: here's your last one and lift all right, good job, okay for this next one when I'm going to put it under feet. What we're gonna do is we're gonna hold it here. I'm just gonna push one hand on the loop other hand on the handles I'm gonna, take it down and I'm gonna come up, so it's down side, lunge and rotate and rotate up side. Lunge, you're gonna drop into that right. Glute and lift.

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Let's go for keep pushing tight with those hands or your tube stays tight, and here is one right through the other side ready hand in: let's take it down that side, lunge and rotate up side, lunge and up LF and up we got four more here. We got four.

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And here's your last one and up all right good job. We are done with lunges and legs. Let's move on how about some chest work so we're gonna start standing with chest. We're gonna, take it behind our back under your armpits. Sometimes people tend to go like this under right, but this one I always recommend putting your thumb through and then just kind of grabbing in a little bit to keep the intensity. Legs are wide. We can just hold it here.

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Never hurts to get a little extra leg work in so we're thinking chest like a pushup or fly chest press right here and back elbows, nice and high. Let's go for three!

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Here's two now hold it in front rotate. This is like a fly, open, I'm, bringing it in open, and then you just want to make sure your tube is really tight. So there's no slack in it.

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Let's go five first for free.

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And one I always like to do a little jabbing, just Jabby own rate y'all, so Phil listen through the course. So it's like a bonus.

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Alright, one more thing with chest: push-up we can use the tubing to make them harder. I know! That's what you all want is a harder push-up, but it's just kind of fun to change things up and challenge your body. I can remember with push-ups. We can go on our knees right, so it's always an option. The thing is: if you have a hard handle, you just want to kind of loop, your thumb in. So it's not your hands not on that hard handle. So you want the tube to be by the chest. Again.

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We can be on our knees. We can be on our toes. Let's go for eight push-ups ready, eight. So when you come up, you're gonna feel harder, then it the harder seven. Six.

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Three two and one all right: good job chess is completed all right. Let's move on to triceps.

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Okay, take that tube, but we're going to start by stepping on that tube with just one foot and we can vary the intensity if we step further away from the handle, it's going to be a little harder, a little easier closer to the handle. Big thing is just make sure you get sure you got a good stance on your handle so that it doesn't pop up alright, so we're here elbow high wrist strong. We got eight overhead and release here. Sup.

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For another great thing you can do when you do these is to vary up the speed. So I did eight now I'm going to go slow up, slow down, some people think slower is easier. I think slower is harder. Let's do three more slow, there's two, and here is one alright good job. We're gonna flip it to the other side. Triceps left arm ready pick where you want to stand. Take it behind draw your navel your spine. Here we go brace your core.

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Sometimes we like to put a finger here too, that doesn't take away from the exercise. Well, it does is give it a little support. So there's no movement, let's go for kiss big thing is between the elbow and the shoulder. We don't want any movement.

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Okay, let's go one more all right: let's do those slow, ready, we're gonna come up and down and up and down, let's do two more killing it I know you are there's your last one, alright good job, we're going to go to another tricep exercises kickback, so we're gonna wrap again, not around our thumb. With this one.

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Take your right hand put it on your left, shoulder so think of this as your brace. This is you want to be really strong through here. Okay, your elbow is gonna start down. I always like to have a little lean forward here when I start we're, gonna extend back, and in so I just did one I'm like no, that wasn't really hard enough. So I'm gonna grab up a little higher on my tube, because when I'm there in full extension, I want to feel my tubing and back, let's go eight seven.

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It's for free all right last one now, let's pulse back in threes, so it's one two three and in one two three: let's do two more sets of those one. Two three last one, one, two three and in all right. Let's switch sides ready we're here. We're braced, leaning forward, draw those abs in too tight. Here we go straight back for eight, seven, six, three, four three to all right here we go pulse it back three, two one and in pulse so again same same concept.

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We don't want any movement above the elbow should be very still, all the movement occurs below last one and down, and that one like I said earlier. This stretching is good. That's one of those other good muscles are really good to stretch after you work it. Nice trace up stretches right above the elbow pressing back all right. We are going to move on to shoulders tubing this time with shoulders I'm under one foot for this one, okay, and it's also nice ways to modify it.

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You can do both arms, but you can also do one hand in time, so you can come up shoulder height them down shoulder height them down. I like to alternate on this one again, you don't need to go any higher than shoulders right, no reason up and let's go one more on each side.

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Now, let's change it up, let's go to the front ready up and release.

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And we'll breathin: let's go four three two and one all right: let's take it. Let's take it back one side at a time, straight back and Center straight back and Center and to the side same arm for four excited for to the back three two and one OS change that up now the foot. Ok, let's start to the back for three feels hard. You can lighten up on that too, a little bit last, one out to the side finish for three two and one all right, one more shoulder exercise left.

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We are going to step on that tube again, just one foot again, you can vary in intensity where you stand I, always like the tube feet and back overhead press and down I, always like to think of as little goal post up and down for eight seven.

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First, you and our last one all right, let's flip to the other side, getting near the end, there's so many things you can do with the tube. We know it's just a great versatile piece of equipment.

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We use the tube a lot in our fitness classes. Here, three.

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And there's one all right shoulders complete. Let's finish with that core we're gonna start with some standing pour I'm gonna start with both feet; a little wider, okay and I'm, going to take it to the right side and thigh.

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Good getting those obliques thinking about being top, let's go four three two, and there is one good and center. Alright, let's take it down for the count still using my tube for core I am going to take it. How I did before and the one of my other exercises both hands through the handles we're here, we're going to tap our shins and then we're gonna extend out we're going to tap our shins and take it out to a V. This is a nice classic.

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Pilates move and out good inhale, extend time, positive, X off you pull your back. Coming up off the floor, take your legs all higher to the ceiling. Another nice modification is just one leg at a time. Right, there's always ways to modify exercises, so you can do it. Let's do three more exhale, here's two and one and hold it here for four and three and two and one and down all right, we're just gonna crunch and down there's something about adding that tubing.

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You're gonna feel it more in your core. It makes you work hard and makes you contract more. Let's do four and three.

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And two and one and down all right, good job. We are going to come around we're gonna, put the two beside we're gonna come to plank here and we are going to just hold and plank. Remember your body's gonna be nice and long when you do plank, and this is kind of a fun move.

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We're gonna bring the knee in rotate in and back in, rotate in and back me up, two more rotate and back last one rotate and back other side in rotate in back yeah, rotate, nice and slow hands under the shoulders with two more last one and Center drop those knees, sit back and stretch and hold.

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All right we're gonna come to our side, almost that all right, so we're gonna take that tube. Whenever we do side oblique work here, we can always start with a lead vent, and then we can take it to both feet.

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Well, with the knee off and both feet on the floor, you can start with your knee and see how you feel so. We're gonna start here. We're gonna reach through this one. You do want to do once and then kind of see where you're going to grab the tube, because I'm going to reach it up and I'm gonna come through. There's gonna be left flap when I come through and then I'm gonna reach up or again I can stack my feet or I can even stagger them. I want to reach through and reach it's through.

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Let's just do two more on this side. We're almost done and remember that bottom you can, then here's your the last one I like to think this is threading the needle and good job. Let's go the other side, all right! So again do one kind of see where you want to place your tubing. It's gonna change them for the first one, probably bottom, you can be bent and here and pick it up or if it can be stacked or staggered. You decide where you can start one way and finish with the modification and good.

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Let's do four more threading, our needle all being up. It's not so quick for the shoulder three definitely core two, and there is our last one good all right and down all right suicide. All good workout should finish with a nice stretch. So let's stretch I'm going to take you through first just a nice, easy child's pose sitting hips back and your tips out and just kind of get your shoulders a little better. Let's take one arm through and press and hold.

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And then how about the other side take him home.

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All right, we're gonna, come up to all fours, put a couple of nice flat back round back spine flat and then let's tuck your toes and take it up to our down dog, which is just a nice stretch. You're going to press alternate the heels down to the floor. Great just all over stretch starts with your hamstrings. It goes into your back and your shoulders chest all right.

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We're going to drop back down to our knees and let's bring one foot in front, we're going to place the hands on either side of that foot and then we're gonna, lift that leg.

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Since of runners lunge, now, let's take same leg, that's in front and just rotate it to the.

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Good then we're gonna come down we're gonna, just let that knee, relax, we're gonna, just lift and hold great leg stretch I like to go sometimes side to side, I feel in those obliques and then down. Let's tuck the toe and push up, and you get a great hamstring stretch, I'm all the way up to your hands, all right plus it place that knee down, let's just switch sides and then do both sides to pay balance down Center on either side of the shoe.

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Here we go, come on up, hold it and then add that rotation.

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So it's always the same side. There's the leg, that's in front and then we're down we're gonna drop that knee just rest. Those toes and we come up. We've got a little bit of side-to-side sway and then we're down one last time we're gonna push up. I'm gonna feel those hamstrings and hold.

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All right, we're gonna, take a giant step together and we got that Ford school and then we just roll up all right. Let's stretch the chest so hands together and back step, live we're gonna, take it up and over just put your hands and a flop over go through your chest and then we're gonna come up. Let's turn off those toes and let's push our elbows back. So it's just a little stretch of the inner thigh and hold.

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And come up I always love to do a little balance in our classes. So let's take it to a quad stretch if you don't feel comfortable with balance, grab a wall, but let's go ahead and just take one foot and a little bit quad stretch and I feel, like balance, differs every day for people some days really good. Some days are hard and release.

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Sometimes it's easier to balance on one foot than the other and hold, but it definitely is a skill that we get better at as we practice it's so important to practice and down all right. Let's just take it to a nice rotation to the back.

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And I'm cross and open and then that nice rotation side side almost there and then let's finish it with our neck and that's how people don't forget about your neck. We need to keep that movement as well. So just drop your chin, let it rest come on up drop the ear and how about to the other side.

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And center and let's look right center.

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And then we take a nice deep breath, inhale and exhale, and you are done with your band workout I'm, Nancy Shah, with healthy living and remember it's never too late to get fits.